Walnut vs. Nutmeg
Nutrition comparison of Walnut and Nutmeg
Ever wonder how your favorite foods stack up against each other in terms of nutrition?
We compared the nutritional contents of
walnut
versus
nutmeg
(100g each)
below using 2020 USDA and NIH data[1].
For a quick recap of significant nutrients and differences in walnut and nutmeg:
- Both walnut and nutmeg are high in calcium, calories, dietary fiber, iron, potassium and saturated fat.
- Walnut has more riboflavin, pantothenic acid and Vitamin B6.
- Walnut is an excellent source of protein.
USDA sources for nutritional information: Walnut (Nuts, walnuts, english) and Nutmeg (Spices, nutmeg, ground) . Have a correction or suggestions? Shoot us an email.
Calories and Carbs
calories
Both walnut and nutmeg are high in calories. Walnut has 25% more calories than nutmeg - walnut has 654 calories per 100 grams and nutmeg has 525 calories.
For macronutrient ratios, walnut is heavier in protein, much lighter in carbs and much heavier in fat compared to nutmeg per calorie. Walnut has a macronutrient ratio of 9:8:84 and for nutmeg, 3:37:60 for protein, carbohydrates and fat from calories.
Macro Ratios from Calories:
| Walnut | Nutmeg | |
|---|---|---|
| Protein | 9% | 3% |
| Carbohydrates | 8% | 37% |
| Fat | 84% | 60% |
| Alcohol | ~ | ~ |
carbohydrates
Nutmeg is high in carbohydrates and walnut has 72% less carbohydrates than nutmeg - walnut has 13.7g of total carbs per 100 grams and nutmeg has 49.3g of carbohydrates.
dietary fiber
Both walnut and nutmeg are high in dietary fiber. Nutmeg has 210% more dietary fiber than walnut - walnut has 6.7g of dietary fiber per 100 grams and nutmeg has 20.8g of dietary fiber.
sugar
Walnut and nutmeg contain similar amounts of sugar - walnut has 2.6g of sugar per 100 grams and nutmeg has 3g of sugar.
Protein
protein
Walnut is an excellent source of protein and it has 161% more protein than nutmeg - walnut has 15.2g of protein per 100 grams and nutmeg has 5.8g of protein.
Fat
saturated fat
Both walnut and nutmeg are high in saturated fat. Nutmeg has 323% more saturated fat than walnut - walnut has 6.1g of saturated fat per 100 grams and nutmeg has 25.9g of saturated fat.
Vitamins
Vitamin C
Walnut and nutmeg contain similar amounts of Vitamin C - walnut has 1.3mg of Vitamin C per 100 grams and nutmeg has 3mg of Vitamin C.
Vitamin A
Walnut and nutmeg contain similar amounts of Vitamin A - walnut has 1ug of Vitamin A per 100 grams and nutmeg has 5ug of Vitamin A.
Vitamin E
Walnut has more Vitamin E than nutmeg - walnut has 0.7mg of Vitamin E per 100 grams and nutmeg does not contain significant amounts.
Vitamin K
Walnut and nutmeg contain similar amounts of Vitamin K - walnut has 2.7ug of Vitamin K per 100 grams and nutmeg does not contain significant amounts.
The B Vitamins
Walnut has more riboflavin, pantothenic acid and Vitamin B6. Both walnut and nutmeg contain significant amounts of thiamin, niacin and folate.
| Walnut | Nutmeg | |
|---|---|---|
| Thiamin | 0.341 MG | 0.346 MG |
| Riboflavin | 0.15 MG | 0.057 MG |
| Niacin | 1.125 MG | 1.299 MG |
| Pantothenic acid | 0.57 MG | ~ |
| Vitamin B6 | 0.537 MG | 0.16 MG |
| Folate | 98 UG | 76 UG |
Minerals
calcium
Both walnut and nutmeg are high in calcium. Nutmeg has 88% more calcium than walnut - walnut has 98mg of calcium per 100 grams and nutmeg has 184mg of calcium.
iron
Both walnut and nutmeg are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron per 100 grams and nutmeg has 3mg of iron.
potassium
Both walnut and nutmeg are high in potassium. Walnut has 26% more potassium than nutmeg - walnut has 441mg of potassium per 100 grams and nutmeg has 350mg of potassium.
Antioxidants and Phytonutrients
Omega-3 and Omega-6
omega 6s
Comparing omega-6 fatty acids, walnut has more linoleic acid than nutmeg per 100 grams.
| Walnut | Nutmeg | |
|---|---|---|
| other omega 6 | 0.063 G | ~ |
| linoleic acid | 38.093 G | 0.35 G |
| Total | 38.156 G | 0.35 G |
Customize your serving size
The comparison below is by common portions, e.g. cups, packages. You can also see a more concrete comparison by weight at equal weight (by grams) comparison.
Walnut g
()
|
Daily Values (%) |
Nutmeg g
()
|
|||||
|---|---|---|---|---|---|---|---|
| KCAL % |
|
5% | calories | 5% |
|
KCAL % | |
| G % |
|
5% | carbohydrates | 5% |
|
G % | |
| G % |
|
5% | dietary fiber | 5% |
|
G % | |
| G | 5% | sugar | 5% | G | |||
| G % |
|
5% | total fat | 5% |
|
G % | |
| G % |
|
5% | saturated fat | 5% |
|
G % | |
| G | 5% | monounsaturated fat | 5% | G | |||
| G | 5% | polyunsaturated fat | 5% | G | |||
| G | 5% | trans fat | 5% | G | |||
| MG | 5% | cholesterol | 5% | MG | |||
| MG % |
|
5% | sodium | 5% |
|
MG % | |
| 5% | Vitamins and Minerals | 5% | |||||
| UG % |
|
5% | Vitamin A | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin C | 5% |
|
MG % | |
| IU % |
|
5% | Vitamin D | 5% |
|
IU % | |
| MG % |
|
5% | calcium | 5% |
|
MG % | |
| MG % |
|
5% | iron | 5% |
|
MG % | |
| MG % |
|
5% | magnesium | 5% |
|
MG % | |
| MG % |
|
5% | potassium | 5% |
|
MG % | |
| MG % |
|
5% | thiamin (Vit B1) | 5% |
|
MG % | |
| MG % |
|
5% | riboflavin (Vit B2) | 5% |
|
MG % | |
| MG % |
|
5% | niacin (Vit B3) | 5% |
|
MG % | |
| MG % |
|
5% | Vitamin B6 | 5% |
|
MG % | |
| MG % |
|
5% | pantothenic acid (Vit B5) | 5% |
|
MG % | |
| UG % |
|
5% | folate (Vit B9) | 5% |
|
UG % | |
| UG % |
|
5% | Vitamin B12 | 5% |
|
UG % | |
| MG % |
|
5% | Vitamin E | 5% |
|
MG % | |
| UG % |
|
5% | Vitamin K | 5% |
|
UG % | |
| G % |
|
5% | protein | 5% |
|
G % | |
| UG % |
|
5% | biotin (Vit B7) | 5% |
|
UG % | |
| MG % |
|
5% | choline | 5% |
|
MG % | |
| MG % |
|
5% | chlorine | 5% |
|
MG % | |
| UG % |
|
5% | chromium | 5% |
|
UG % | |
| MG % |
|
5% | copper | 5% |
|
MG % | |
| UG % |
|
5% | fluoride | 5% |
|
UG % | |
| UG % |
|
5% | iodine | 5% |
|
UG % | |
| MG % |
|
5% | manganese | 5% |
|
MG % | |
| UG % |
|
5% | molybdenum | 5% |
|
UG % | |
| MG % |
|
5% | phosphorus | 5% |
|
MG % | |
| UG % |
|
5% | selenium | 5% |
|
UG % | |
| MG % |
|
5% | zinc | 5% |
|
MG % | |
| G | 5% | Water | 5% | G | |||
| G | 5% | Starch | 5% | G | |||
| G | 5% | Alcohol | 5% | G | |||
FAQ
Does walnut or nutmeg contain more calories in 100 grams?Both walnut and nutmeg are high in calories. Walnut has 30% more calories than nutmeg - walnut has 654 calories in 100g and nutmeg has 525 calories.
Does walnut or nutmeg have more carbohydrates?
By weight, nutmeg is high in carbohydrates and walnut has 70% fewer carbohydrates than nutmeg - walnut has 13.7g of carbs for 100g and nutmeg has 49.3g of carbohydrates.
Does walnut or nutmeg contain more calcium?
Both walnut and nutmeg are high in calcium. Nutmeg has 90% more calcium than walnut - walnut has 98mg of calcium in 100 grams and nutmeg has 184mg of calcium.
Does walnut or nutmeg contain more iron?
Both walnut and nutmeg are high in iron. Walnut is very similar to walnut for iron - walnut has 2.9mg of iron in 100 grams and nutmeg has 3mg of iron.
Does walnut or nutmeg contain more potassium?
Both walnut and nutmeg are high in potassium. Walnut has 30% more potassium than nutmeg - walnut has 441mg of potassium in 100 grams and nutmeg has 350mg of potassium.